I am back home for Valentine’s Day weekend and it has been an absolute BLAST so far! Besides for my speeding ticket that I got on the way home (92 in a 70… I admit, I was flying)… it’s just been so nice being surrounded by awesome people. Yesterday I didn’t post, because it was a little bit of a tricky day…. I didn’t get on the road until around 12:45, and it was blizzarding when I left. I didn’t get to Crossfit until 5ish, and they close at 6 on Friday nights… so I didn’t get much done besides warm up and split jerk.


Split Jerk:

Set 1: 3 reps @ 65%

Set 2: 3 reps @ 70%

Set 3: 2 reps @ 75%

Set 4: 1 rep @ 80%

Set 5: 1 rep @ 80%

Set 6: 1 rep @ 80%

These felt really weak… I hadn’t eaten anything yet, I literally went straight to Haven after a 4 hour drive and the salty feeling of my speeding ticket, and my back was absolutely killing me. So I left feeling very dissatisfied and like I wasn’t productive. Oh well… Today made up for it!

High Hang Snatch: 5 sets x 3 reps @ 70%

Hang Power Snatch + Hang Snatch: 5 sets x 3 reps @ 70%

Half Back Squats: 6 sets x 3 reps @ 75% (Go down, sit in the hole, come halfway up, then go back down and ‘bounce’ out of the hole. Train that sticky point.)

Muscle Ups: 5 sets x 3 reps

That is my coach, ladies and gentleman. By the way, he’s single. SILLINESS IS WHAT KEEPS EVERYTHING FUN!!!!!!

Muscle ups felt very sloppy today. I haven’t done ring muscle ups in over a month… probably close to a month and a half, actually, because I have nowhere to hang rings in my gym at school. Usually I’d take the rings out to the playground and hang them from some monkey bars or a swing set, but… oh yeah! It’s negative degrees here in Illinois. Oh well… you do what you can with what you’ve got.

Today’s wod was pretty brutal. Actually only the end was brutal…

Jimmy Two Times


In 7 minutes:


Four rounds of


20m Bumper Plate Pinch Carry (I used 25#)


20 Kettlebell Swings (I used 53#)


AMRAP with remaining time



Rest 5 minutes, THEN DO IT ALL AGAIN! 

So, basically, you do one 7 minute AMRAP, rest 5 minutes, and do the same old thing over again! ANOTHER 7 minute AMRAP! The first AMRAP I used 95# for thrusters and did 23 in the remaining time (Which was about 2 and a half ish minutes or so? Maybe a little less). The second AMRAP I moved up to 105 pounds for my thrusters and was only able to knock out 16, because the 4 rounds took a bit longer and MY LEGS AND SHOULDERS COULD HARDLY TAKE IT! My back has been hurting quite a bit lately so my back felt pretty lit up from those swings. Overall, though…. I loved this wod.



  • Posted on 15. February 2014
  • Written by kayla perry
  • Categories: Kayla Perry Blog
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